ARKADICH 200620

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

Arkadich82 on June 20, 2020

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Thighs, Shoulders, Trapezius, Lower Back, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Upward Cable Crossovers	-	max	60
	-	max	60
Cable Crossovers	-	max	60
	-	max	60
Machine Chest Press	-	max	60
	-	max	60
Back
Wide-Grip Front Pulldowns	-	max	60
	-	max	60
Seated Cable Rows	-	max	60
	-	max	60
Straight-Arm Cable Pulldown	-	max	60
	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 km	30	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	max	60
	-	max	60
Lying Leg Curls	-	max	60
	-	max	60
Angled Leg Press	-	max	60
	-	max	60
Shoulders
Lateral Dumbbell Raises	-	max	60
	-	max	60
Trapezius
Barbell Upright Rows	-	max	60
	-	max	60
Shoulders
Seated Dumbbell Press	-	max	60
	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 km	30	0

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